A. For Time (6’ T.C.) 40 HSPU B. 20’ EMOM Odd min | 5 front squat UB @65% Even min | 5 Ring muscle-up
Read more16/07/24
15/07/24
A. 18’ E3MOM Back Squat 6 @60% 4 @70% 2 @80% 6 @65% 4 @75% 2 @85% B. In team of two 10 RFT (15’ T.C.) 4 Burpees syncro Lat BB 8 Deadlift @100/70 12 Cal Row Every round invert DL/Cal A/B
Read more12/07/24
A. In team of two 4 RDS For Time (8’ T.C. each sets) 10 Ruck Burpees Pull up 12 Ruck Get Over @110/100 400m Ruck run Ruck load @10/5
Read more11/07/24
A. 4 RDS (6’ T.C.) 6 deficit HSPU @7/4,5 (20/10 Kg) 1’ rest B. 12’ E3MOM 1 Clean at mid thigh + 2 Clean Pull + 1 Power Clean + 1 Squat Clean + 1 Front Squat Add load during sets Start @80% of 1 RM of Power Clean C. For Time (9’ T.C.) 15
Read more10/07/24
A. 15’ E3MOM Bench press 4-4-4-4-4+ Find a heavy set of 4 Use the same load for sets 4 and 5, but go for more than 4 reps B. 15’ AMRAP Buy In 45/35 Cal AB/ECHO Then 2 RDS 45 Wall Ball Sit Up @9/6 45 Push Press @40/30 In the remaining time Max cal...
Read more09/07/24
A. 16’ E2MOM 2 Squat Snatch TnG Start @50% and add load during sets B. For Time (14’ T.C.) 1-2-3-4-5-6-7-8-9-10 Power Snatch @60/40* Strict Pull Up *UB/TnG until set of 5
Read more08/07/24
A. 15’ E3MOM 1 Snatch Push Press + 3 Pause OHS* 2” pause in bottom position of OHS B. 3 RFT (12’ T.C.) 30 KB AM Swing @24/16 15 C2B 30 DB Snatch Alt @22.5/15
Read more06/07/24
A. In team of two 5 RFT (35’ T.C.) 800m Run (both) 15 Clean & Jerk @60/40
Read more05/07/24
A. 3 RDS (6’ T.C.) 15 HSPU 1’ rest B. 10’ EMOM alt Odd min | 5 DL @140/100 TnG Even min | 3 Rope Climb C. 10’ AMRAP 30 Sit-Up 15/12 Cal monostructural
Read more04/07/24
A. 12’ E3MOM 1 Clean lift off + 1 Clean at mid thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean Add load during sets Start @80% of 1 RM of Power Clean B. In team of two 20’ AMRAP 150 DU 50 Wall Ball @9/6 15
Read more03/07/24
A. 15’ E3MOM 3 Squat Snatch TnG Start @50% and add load during sets B. 15’ EMOM Choose a monostructural and every minute perform a 15’’ sprint Score: cal
Read more02/07/24
A. THE OTHER TOTAL 0:00-10:00 1-rep-max clean 10:00-20:00 1-rep-max bench press 20:00-30:00 1-rep-max overhead squat
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